ARDHA PADMA PASCHIMOTTASANA

STEPS :

1.Starting Position – Dandasana

Sit on the floor with both legs extended straight. Keep the spine straight and hands resting beside the hips.

2.Form Ardha Padma (Half Lotus)

Bend the right leg and place the right foot on the left thigh (sole facing up, heel near the navel). Keep the left leg extended and active.

3.Inhale – Raise Left Arm

Lift your left arm straight up beside your ear. Stretch upward to lengthen the spine. Keep the right hand behind and try to hold the right leg toe with your hand.

4.Exhale – Forward Bend

With an exhalation, bend forward from the hips (not waist). Extend the left arm forward and try to hold the left foot, ankle, or shin. Keep the spine long and avoid rounding the back.

5.Final Position

The right hand remains holding your toe or may assist in balance. The forehead moves toward the left knee (without strain). Stay in the posture for 15–30 seconds, breathing deeply and evenly.

6.Inhale – Come Up

Use an inhalation to raise the torso and left arm back up. Exhale and bring the left arm down.

7.Release

Gently bring the right leg down to return to Dandasana. Repeat the same steps by placing the left foot on the right thigh and raising the right arm.

BENEFITS

1.Improves flexibility of the hamstrings, spine, and hips.

2.Stretches the lower back and promotes spinal alignment.

3.Opens the hip joint gently through the half-lotus leg position.

4.Strengthens the abdominal muscles and stimulates digestion.

5.Tones pelvic and abdominal organs, supporting reproductive health.

6.Reduces fat around the waist and abdomen when practiced regularly.

CLINICAL IMPORTANCE

1. Spinal and Postural Health

• Enhances spinal flexibility and alignment, beneficial in managing lumbar spondylosis and mild postural scoliosis.

• Useful in preventing and relieving lower back stiffness, especially in sedentary individuals.

2. Digestive Disorders

• The forward bend compresses and massages abdominal organs, helping:

• Constipation

• Bloating

• Indigestion

• Improves peristalsis and aids in detoxification by stimulating the colon.

3. Metabolic and Endocrine Regulation

• Stimulates the pancreas and liver, aiding in diabetes management (as part of a comprehensive yogic regimen).

• Supports regulation of thyroid function due to parasympathetic activation.

4. Reproductive Health

• Improves blood flow to the pelvic region, which helps:

• Menstrual regulation

• PCOS management

• Reducing menstrual cramps

• Calms the uterus and ovaries by supporting neuroendocrine balance.

5. Mental Health & Nervous System

• Activates the parasympathetic nervous system (relaxation response), which helps in:

• Anxiety

• Insomnia

• Stress-related hypertension

• Induces mental calmness and improves concentration.

6. Musculoskeletal Benefits

• Promotes hip joint mobility, helpful in early hip arthritis prevention.

• Balances unilateral tightness or weakness through alternating side practice.

• Supports rehabilitation post-hip/knee surgery under supervision (non-weight-bearing pose).